Chapter 8Chapter 8

Basic Concepts of Fitness

Basic Concepts of Fitness

Copyright © The McGraw-Hill Companies, Inc. Reprinted by permission.

Importance of Physical ActivityImportance of Physical Activity

• Regular physical activity is critically important for all ages

• Research demonstrates all individuals can receive benefits from exercise

• Regular activity has been shown to reduce morbidity and mortality

• Regular physical activity is critically important for all ages

• Research demonstrates all individuals can receive benefits from exercise

• Regular activity has been shown to reduce morbidity and mortality

Hypokinetic diseases: illnesses related to the lack of physical activity

(U.S. Dept. of Health and Human Services, 2002)

Types of FitnessTypes of Fitness

• Health fitness– Important for prevention and

remediation of disease and illness

• Motor-performance fitness– Important in sport performance and

job performance

• Health fitness– Important for prevention and

remediation of disease and illness

• Motor-performance fitness– Important in sport performance and

job performance

Wellness is about achieving a high quality of life and a continuing sense of physical and psychological well-being

Components of Health FitnessComponents of Health Fitness

1. Body composition

2. Cardiovascular endurance and capacity

3. Flexibility

4. Muscular endurance

5. Strength

1. Body composition

2. Cardiovascular endurance and capacity

3. Flexibility

4. Muscular endurance

5. Strength

Components of Motor Performance FitnessComponents of Motor Performance Fitness

1. Agility

2. Balance

3. Coordination

4. Power

1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction time

6. Speed

7. Strength

5. Reaction time

6. Speed

7. Strength

• What “dose” of exercise is necessary to achieve benefits?1. Intensity in an aerobic sense; target

heart rate (Example: 220 – age x 70% = target heart rate zone)

2. Duration refers to the amount of time spent performing aerobic work; 20-30 minutes is recommended

3. Frequency refers to how often you should exercise; 3-5 times a week is recommended

• What “dose” of exercise is necessary to achieve benefits?1. Intensity in an aerobic sense; target

heart rate (Example: 220 – age x 70% = target heart rate zone)

2. Duration refers to the amount of time spent performing aerobic work; 20-30 minutes is recommended

3. Frequency refers to how often you should exercise; 3-5 times a week is recommended

Dose-Response Debate on Aerobic Exercise

Dose-Response Debate on Aerobic Exercise

• Reduction of blood pressure

• Decreased risk of CHD

• Boosted immune system

• Controls body fat gains

• Reduction in osteoporosis

• Reduction of blood pressure

• Decreased risk of CHD

• Boosted immune system

• Controls body fat gains

• Reduction in osteoporosis

• Decreased risk of cancer

• Gains in cognitive function

• Reduction of depression

• Reduction of osteoarthritis

• Lowers mortality

• Decreased risk of cancer

• Gains in cognitive function

• Reduction of depression

• Reduction of osteoarthritis

• Lowers mortality

Health Benefits Associated with Physical Activity

Health Benefits Associated with Physical Activity

Social Gradient inHealth and FitnessSocial Gradient inHealth and Fitness

• Refers to the socioeconomic impact on health and fitness

• Hypothesis states that relative social and economic deprivation within societies accounts for higher or lower health

• Wilkerson (1994) states where income inequality is less, life expectancy is higher

• People in lower socioeconomic groups have less access to nutritious food and information about food

• Unhealthful settings cannot support physical activity involvement

• Refers to the socioeconomic impact on health and fitness

• Hypothesis states that relative social and economic deprivation within societies accounts for higher or lower health

• Wilkerson (1994) states where income inequality is less, life expectancy is higher

• People in lower socioeconomic groups have less access to nutritious food and information about food

• Unhealthful settings cannot support physical activity involvement

Fitness Training ConceptsFitness Training Concepts

• Specificity: to produce a desired effect• Progressive overload: load creates a

conditioning effect• Recovery time: muscles need a period

of time for recovery• Intensity: refers to the load of exercise

bout• Duration: length of an exercise bout

• Specificity: to produce a desired effect• Progressive overload: load creates a

conditioning effect• Recovery time: muscles need a period

of time for recovery• Intensity: refers to the load of exercise

bout• Duration: length of an exercise bout

Health FitnessTraining Concepts

Health FitnessTraining Concepts

• Interval training

• Anaerobic exercise

• Strength training– Amount of resistance– Number of reps– Number of sets– Number of workouts per week

• Interval training

• Anaerobic exercise

• Strength training– Amount of resistance– Number of reps– Number of sets– Number of workouts per week

Strength Training PrinciplesStrength Training Principles

• Range of motion around a joint• Two types:

1. Static

2. Dynamic

• Should be performed three times per week after moderate or vigorous activity and held of 30 seconds with low levels of force

• Range of motion around a joint• Two types:

1. Static

2. Dynamic

• Should be performed three times per week after moderate or vigorous activity and held of 30 seconds with low levels of force

Measuring FitnessMeasuring Fitness

• Two approaches1. Fitness tests2. Direct measure of cardiovascular fitness

and body composition

• Criterion Referenced Health Standards (CRH) have two advantages:

1. Assess fitness against absolute standards that indicate minimum levels of fitness

2. Provide immediate diagnostic feedback

• Two approaches1. Fitness tests2. Direct measure of cardiovascular fitness

and body composition

• Criterion Referenced Health Standards (CRH) have two advantages:

1. Assess fitness against absolute standards that indicate minimum levels of fitness

2. Provide immediate diagnostic feedback

Informal Methods ofMeasuring Fitness

Informal Methods ofMeasuring Fitness

• Checking resting pulse rate

• Checking recovery pulse rate

• Keep distance and time recordings

• Checking resting pulse rate

• Checking recovery pulse rate

• Keep distance and time recordings